Healthy Keto Blueberry Muffins - Nut-Free, High Fiber

These Healthy Keto Blueberry Muffins are not only nut-free and high in fiber but are also full of superfood ingredients! They are very easy to make requiring just one bowl and a spoon, and are so moist and delicious! The perfect grab-and-go keto breakfast to start your day or as a quick afternoon snack to keep you going until dinner time. 

this recipe

Keto Muffins

This keto nut-free recipe is quick to make and can be customized for different flavors.

These high fiber muffins are so soft and pillowy that they will quickly become the low carb muffins you have always dreamed about. Seriously, Ican’t stop making these things and it REALLY helps that Mr. Grumbles (who is not on a keto diet!) absolutely loves them.

At only 90 calories per muffin, over 10 grams of fiber and only about 2 grams of net carbs, these are the healthiest muffins around!

Healthy Keto Blueberry Muffins

This easy keto recipe is full of “superfoods” that really pack a punch in the health department.  The addition of oat fiber, coconut flour, chia seeds and egg whites helps you incorporate a lot of nutritionally dense foods in a single delicious muffin.

I mean let’s face it… fiber is not a sexy ingredient.

But, these high fiber muffins are so good that no one will guess that they are healthy. These keto muffins are seriously delicious, moist and a little chewy while still being high fiber, low carb and protein-packed!

This recipe is based off my Oat Fibre Banana Muffins as well as my High Fiber Breakfast Muffins with a few tweaks to add some additional fiber, more protein and reduce the carbs by eliminating the banana.

Easy Keto Breakfast

It took a couple of tries and a couple more tweaks and these delicious super easy keto breakfast muffins were born.

I often double this recipe because they are perfect for Mr. Grumbles and I to eat for breakfast, lunch or as a snack! Plus, since they stay fresh for a VERY long time, you can make a big batch.

Also, these muffins freeze really well which makes them perfect to grab when you are in hurry. I practice intermittent fasting so I can grab a frozen muffin and by the time I am ready to break my fast, the muffin as thawed and I have the perfect "break-fast" meal!!

High Fiber Ingredients

Here are the main ingredients in these healthy keto blueberry muffins that add so much fiber to this recipe:

Oat Fiber - Oat fiber is an insoluble fiber made from grinding the oat hull, which is the shell that surrounds the oat kernel. Since it is purely derived from the oat husk, oat fiber actually is 100% fiber so, from a net carb standpoint, oat fiber does not contain any net carbs. Oat fiber doesn’t have a lot to offer in the way of nutrients, as it’s pretty much non-digestible. In this recipe, you will be adding 52 grams of fiber just by using oat fiber!

Chia Seeds - Chia seeds are rich in Omega-3s, antioxidants, protein, and fiber making them a wonderful and nutrient-dense addition to salads, smoothies, baked goods, and so many more tasty dishes! They are also a zero net carb food as the only carbs in chia seeds come from fiber. In a ¼ cup serving, there is a total of 14 grams of fiber

Flax Meal - Flaxseed's health benefits come from the fact that it's high in fiber and omega-3 fatty acids, as well as phytochemicals called lignans. A ¼ cup serving of ground flaxseed contains 10 grams of polyunsaturated fatty acids (includes the omega 3s) and 9 grams of dietary fiber.

Coconut Flour - Coconut flour is packed with fiber. A ¼-cup (30-gram) serving provides 10 grams of fiber which is 10 times more than the same quantity of all-purpose flour.

So, if you add all the fiber in this recipe together, plus all the remaining ingredients, the entire muffin recipe contains over 108 grams of pure fiber which means that each individual muffin contains 9 grams of fiber!

Other Healthy Keto Ingredients

Pea Protein Powder- I have made these muffins with and without pea protein powder and both versions are great. However, I slightly prefer the addition of pea protein powder from a texture standpoint. The type of pea protein powder that I absolutely love is Orgain Vanilla Pea Protein powder. Here in the US, you can buy it at almost any grocery store (including Walmart) as well as the big discount stores like Costco and Sam's Club. If you don't have any of those stores near you, you can also buy it on Amazon.

If you don't have any pea protein powder, you can probably substitute it with Casein powder. I do not suggest using Whey as the muffins will end up slightly rubbery.

If you don't want to use any type of protein powder, replace the pea protein powder with almond flour instead in equal amounts. Also, you could probably replace it with 2 tablespoons of additional coconut flour instead.

Egg Whites - Although you could separate the egg whites from whole eggs, I suggest that you use liquid egg whites from a container. The egg whites add the nice lift that you can see in the pictures as well as provide 6 grams of protein to each muffin.

WHERE DO YOU BUY OAT FIBRE?

I buy my oat fiber from Vitacost and the brand I use is NuNaturals.  It runs $4.79/lb and a little goes a long way so it lasts quite a long time.
Side Note - As you can see in this post, I am spelling "fiber" as well as "fibre".  Fibre is the same word as fiber. The only difference between them is their spelling. Fiber is preferred in American spelling; fibre is the preferred spelling in British English.  Since I have dual citizenship, I decided to pay tribute to both my nationalities!

Fresh or Frozen Blueberries

You can use either fresh or frozen blueberries. I will tend to use whatever I have on hand or whatever is in season.

If you use frozen blueberries, make sure to allow them to come to room temperature before folding them into the muffin mix.

NUTRITIONAL VALUE for these Keto Muffins

Calculating the nutritional value of these healthy keto blueberry muffins depends on where you live. 

Why do you ask?

The difference lies in which country you reside.  I can only speak for Canada vs. the U.S.A, but Canadians do not remove the calories that come from fiber. 

In the states, they take the total number of carbohydrates and subtract the number of fibre grams to get the "net" carb count and then multiply this by 4 to get the calories in a product.  Therefore, the same product you buy in Canada may have a different calorie count than that in the USA.

Since I am currently living in the States and using American products and American nutritional calculators, I subtracted the fiber from the total carbs to get the net carbs.

Making Keto Muffins

This recipe couldn't be any easier. 

• Add all the wet ingredients to a large bowl and whisk until combined
• Add the dry ingredients to the wet ingredients and combine well
• Fold in the blueberries
• Divide the mixture evenly between 12 well-greased (or lined) muffin well

With very little effort, these muffins turn out perfectly moist and have the most beautiful dome shape!

As for the number of muffins this recipe makes, that depends on the size of your muffins. I use a silicon muffin pan and did not use any muffin liners. I was able to get 12 muffins by filling each muffin well about ⅔rds full. However, if you use muffin liners, you will probably fill each muffin liner to about ¾th full.

As for baking, it will take about 20-25 minutes to bake the muffins.

WHAT IF I CAN'T FIND OAT FIBRE

I buy my oat fibre from Vitacost as they always seem to have the best prices.  Amazon or your local health food store would also probably carry it.

However, if you still can't find any oat fibre, you could probably replace the oat fibre with almond flour.

Muffin Flavour Options

For this recipe, I used cinnamon, cardamon with almond and vanilla extracts. You can add some ginger (freshly grated or dried), nutmeg or all spice instead of the cinnamon if you want. Try pumpkin pie spice or apple pie spice for a nice fall-flavour twist!

As for extracts, any type of flavouring extract can be used. I would only start with about ⅛-1/4 teaspoon of extract and then taste the mixture before adding any additional extracts. Extracts can be pretty "potent" when it comes to the flavour department so be careful when you add extracts to any recipe.

You can also add sugar-free chocolate chips or any type of berry for a twist to this recipe. You could also dice some pecans or walnuts for an even better nutritional content. On some of my muffins, I added a little dollop of my Easy Keto Blueberry Pie Filling which gave the muffins that nice "gooey" blueberry topping.

Seriously, the sky is the limit on what you can add to this simple muffin mix!

If you decide to add additional ingredients, there are 2 things that I suggest. First, allow the muffin mix to sit for about 5-10 minutes before adding the additional ingredients. This allows some of the fiber from the coconut flour and chia seeds to absorb some moisture and helps to thicken the batter. Also, I suggest pouring the batter into the muffin wells and then adding the additional ingredients to the top and carefully swirling them into the batter using either a bamboo skewer or a stir stick. Since the batter is very liquid, using both of these 2 techniques ensures that any additional mix-ins don't all end up on the bottom of the muffin.

Storing High Fiber Muffins

These muffins will stay fresh in an airtight container on the counter or you can keep them longer in the fridge.

These muffins also freeze REALLY WELL. Store them in a container or individually wrap them so you can just grab one and know that by lunch, they will have defrosted and will be ready to eat. They can also be microwaved directly from frozen - they should only take about 15-30 seconds depending on the power level of your microwave.

More Easy Keto Breakfast Recipes

• Keto Cranberry Pistachio Muffins
• Easy Keto Chocolate Cherry-Stuffed Muffins - Low Carb and Gluten-free
• Keto Zucchini Cream Cheese-Stuffed Muffins
• Keto Blackberry Lemon Muffins
• Gluten-Free Banana Foster Muffins
• Nutella Swirl Breakfast Muffins
• White Chocolate Strawberry Cheesecake Muffins
• Easy Gluten-Free Chocolate Chip Banana Muffins
• Easy Apple Cheesecake Muffins

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